“Globesity,” the global epidemic of overweight and obesity, is rapidly becoming a major health problem in many parts of the world, according to the World Health Organization. The WHO estimates that there are more than 1 billion overweight adults in the world, 300 million of whom are clinically obese.
“Billions of people whose diet is being rapidly ‘westernized’ are at much greater risk,” said professor Philip James, chairman of the Obesity Task Force, at the annual meeting for the American Association for the Advancement of Science in Feb. 2008. “That is why it is vital that we move away from the relatively recent domination of foods high in fat, sugar and salt…and restore a healthy balance to our diets.”
Healthiest Diets in the World: Mediterranean and Asian
The West has much to learn from the traditional dietary practices of other regions of the world. Although Mediterranean and Asian countries have some of the lowest rates of chronic diseases, a growing trend toward diet westernization in these places has triggered alarming obesity rates. Countries like China and Italy are now practicing a more disciplined pursuit back to their traditional dietary roots, according to Oldways, a non-profit “food issues think tank.”
Based on the dietary patterns of Crete, Greece and Southern Italy, the traditional Mediterranean diet is high in vegetables and fruits and low in meat intake. Instead of butter or margarine, olive oil is used as the principle fat. Lean red meat is typically eaten only a few times per month. Protein is found in weekly consumption of moderate amounts of fish, poultry and nuts, and daily consumption of low-fat and non-fat cheese and yogurt.
The traditional Asian diet is high in fiber, vitamins, minerals, and antioxidants, and low in saturated and total fat. The Asian food pyramid is based in the daily consumption of rice, noodles and whole grains, and wide varieties of vegetables and fruits. The diet is relatively low in meat and dairy intake. Fish and shellfish are consumed daily, a practice proven to greatly reduce the risk of heart disease. The diet is also high in calcium-rich soy products, nuts, seeds and green leafy vegetables.
Practical Cooking Tips at Home
Regardless of one’s location in the world, healthy eating is doable. One easy pantry replacement is olive oil instead of butter, margarine or vegetable oil. Shop for extra-virgin olive oil, which is high in heart-healthy monounsaturated fats.
Taking the time to eat is a lost concept at the Western dinner table. A meal in countries such as France, Italy, Greece, Spain and Japan typically lasts a few hours. Eating food slowly aids the digestion process and prevents overeating, according to the National Heart Lung and Blood Institute. Try breaking your meal into courses to stretch out your eating time. And while you’re at it, embrace this chance to enjoy time around the table with loved ones.
Don’t underestimate the power of fresh produce and whole grain foods. Instead of making meat the main dish, consider revolving more of your meals around vegetable dishes, rice and legumes.
A great way to increase your fruit intake (as well as satisfy your sweet tooth after meals), is to have fruit for dessert. Try a yogurt-fruit parfait recipe, a typical Mediterranean dessert. Or experiment with frosty fruit smoothies for post-dinner, antioxidant-boosting treat.
With the global rise in obesity comes the dire need to examine the diets that have kept certain regions in the world disease-free for centuries. Hopefully, returning to some key traditional eating habits will make the world a healthier place- one pantry at a time.
Amanda Drew - Amanda Drew is a recent college graduate from California State University of Chico with a degree in Journalism and International ...
